Frijoles Con Queso Dip and Chips

A welcome treat after school, as well as before a festive meal. Use lower fat (or fat free) corn chips if possible.

Preparation facts

Yield: 8 servings

Ingredients

2 cups (455g) nonfat refried beans, (one can)

1/4 cup (60g) fresh salsa

4 oz (115g) reduced fat Cheddar cheese*, grated

1/4 cup (9g) fresh cilantro, chopped, optional

Reduced fat or fat free chips

Directions

Combine all ingredients except cilantro in a small saucepan, and heat just until cheese melts (about 5 minutes over medium heat). Alternately, place in a microwaveable dish and heat for 2–3 minutes.

Top with chopped cilantro if desired and serve with chips.

* Allergy notes: The egg protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should eliminate any cheese in this recipe.

Nutrition facts

Serving Size 1 serving

Calories 218

Calories from Fat 72 (33%)

% Daily Value*

12%Total Fat 8g

13%Saturated Fat 2.6g

Polyunsaturated Fat 2.9g

Monounsaturated Fat 2.1g

4%Cholesterol 13mg

19%Sodium 451mg

19%Potassium 676mg

10%Total Carbohydrate 29g

20%Dietary Fiber 5g

Sugars 2g

Sugar Alcohols 0g

16%Protein 8g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

2006-09-07

Naturalpath